If you are going through menopause and are experiencing hot flashes and excessive sweating, you may want to try one of the many natural remedies to relieve those symptoms of hormonal fluctuation. These include exercise, dietary changes, hormone therapy, and changes in your routine.

Exercise

One of the best ways to combat hot flashes and excessive sweating is to exercise. Specifically, you should choose breathable workout clothes, which can help to sweat less and reduce hot flashes. Additionally, you can wear layers of clothing, so you can shed easily if the weather becomes too hot.  

Women should strive to engage in at least 30 minutes of exercise three times a week. However, this does not mean that you should hit the gym. Instead, you can spend your time walking more often or simply doing yoga. The goal is to exercise regularly and reduce the frequency and intensity of hot flashes and other symptoms. 

A recent study found that women who participated in exercise improved their heart rate, blood flow to the skin, and sweating. It also decreased their mean arterial pressure. 

During hot flashes, the body releases heat through sweating. This process is important for the body to maintain a stable core temperature. However, different hormone levels and a drop in blood sugar levels are also thought to play a role in control the body temperature.

Changes in your routine

To avoid hot flashes, it is important to change your lifestyle and eat a healthy diet. Avoid spicy foods and beverages, caffeine, alcohol, and cigarette smoke. Additionally, reduce your stress by focusing on relaxation techniques. Also, try to get enough rest and avoid exercising in hot temperatures.

If you are experiencing hot flashes during the night, you may need to change your sleeping habits. Sleeping in a cooler room will reduce your nighttime sweating. It can also help to drink lots of cold water. 

Various studies have shown that stress triggers hot flashes. You can try to limit your stress levels by delegating some tasks or maybe by doing yoga. You can also try to relax your mind by taking deep breaths. 

Creating a hot flash diary is a great way to understand your hot flash triggers and make your hot flashes more manageable. Try to record when your hot flashes occur, and rate their intensity on a scale from one to five. As a result, you may be able to eliminate the causes of your hot flashes and improve your quality of life.

Hormone therapy

Several medications are available for the treatment of hot flashes associated with menopause. Clonidine, which is a hormone substitute, is one example. This medication is taken orally or through a skin patch and may alleviate hot flashes for some women. However, it has a number of side effects, including dry mouth, dizziness, drowsiness, and difficulty sleeping. Another option is gabapentin, which is an anti-seizure drug. This medication can be quite effective for treating hot flashes, although it has been associated with weight gain and increased risk of seizures.

It is important to understand that hormone therapy comes with risks and should be used only in conjunction with a doctor's supervision. Some hormones, including estrogen, can increase the risk of breast cancer, heart disease, and stroke. To avoid such risks, doctors recommend using bioidentical hormones in the lowest dose possible for the shortest amount of time.

Dietary changes

Dietary changes for hot flashes can be a great way to get a relief from these uncomfortable symptoms. Hot flashes are caused by the hormonal roller coaster that is the process of menopause. This causes a spike in body temperature that is followed by perspiration and flushing. The symptoms can be quite annoying and can prevent you from getting enough sleep.

Studies have shown that a plant-based diet can help reduce hot flashes. In particular eating half a cup of cooked soybeans daily can help reduce the frequency of hot flashes. Soy has isoflavones, which have been shown to reduce hot flashes. Also, soy increases the amount of equol in the body. In a recent study, women who ate a plant-based diet along with soy had better vasomotor symptoms and better energy levels than those who did not change their diet.

Women with menopause should also cut down on their sodium intake. Salt and sugar contribute to high blood pressure, so eating a balanced diet is very important for your health. In addition to reducing hot flashes and night sweats, a balanced diet also helps with weight control and relieve the symptoms of menopause.

Cooler sleeping space

Creating a cooler sleeping space is a critical step to combating menopause symptoms, especially night sweats and hot flashes. A cooling pad can be placed on top of the mattress or underneath the sheets to keep the temperature lower. By controlling the body's temperature, hot flashes and night sweats can be reduced or eliminated completely.

To make sure your sleeping environment is cool, keep the temperature in your room between 60 and 67 degrees F. If necessary, use an ice pack or cooling pad. You can also flip your pillow upside down to keep your head cooler. 

Antiperspirants

Usually hot flashes are accompanied by excessive sweating and  women in her menopause stage can develop hyperhidrosis. To control sweat and body odor you can use antiperspirants.

Antiperspirants will not only help you to be calm during the day but you can also avoid night sweats.